Links + Thoughts
Another edition of things I've read and thoughts I've had that you might enjoy reading about, too
Join me for “Getting Full”!
The next Getting Full Live will be this Thursday, February 12th at 12pm CT. We’ll be talking about one of my favorite topics: Heart Hunger. You may know this as “emotional eating”. Culturally, we’re usually instructed to avoid emotional eating, but I’m here to offer a different perspective and some love to the emotions that influence our eating choices. Bring a meal to share while we chat! It will be recorded and sent out for paid subscribers within the week.
February: Thursday, February 12th at 12 pm CT, Embracing your Heart Hunger
March: Thursday, March 12th at 12 pm CT, Building Body Image Resilience
April: Thursday, April 16th at 2 pm CT, Intuitive Eating Basics Continued
Paid subscribers will receive the email link to the live event a couple of days before it happens. Remember that this is a perk for paid and comped subscribers, so if you haven’t made the plunge yet, there’s no time like the present.
Links:
Lots of things out there about the “new” dietary guidelines. I shared most of my thoughts about them here, but Jessica Knurick, PhD, RDN has an excellent breakdown (that is much more in-depth) here.
More dietary guidelines information from the Academy of Nutrition and Dietetics. They break down what is basically the same, what changed, and what the evidence really corroborates in these updated guidelines.
Ugly personalities = ugly people?
If the news lately hasn’t been disturbing enough, you can read this article about the beauty culture at Southern universities. There are inspiring (sarcasm) lines such as “I don’t feel any judgment towards the girls I’ve met this weekend for taking Ozempic, or starving themselves, or bending over backwards to fit in or make an ugly guy choose them. They are doing what they feel like they have to, and there’s great pleasure in belonging and being desired.”
Baklava is delicious and actually pretty interesting.
Did you maybe set some intentions to read more this year? Or get comfy with fatness and/or your own body? There are books that would help you meet both of those goals!
The conversation about processed foods continues. Links to the Lancet 3-part writeup. It has a paywall! A reminder that the definition of processed food is muddy and spans anything from protein bars to Fairlife milk to gushers.
A biting look into the ways women are at odds with themselves and how to “make it” in this world. It’s really, really well written IMO.
Living through traumatic times impacts our bodies. Don’t tell me you’re surprised.
A really good breakdown of ways to take care of your brain when overwhelmed or chronically stressed.
Thoughts:
Why read my thoughts when you can listen to them!? I was interviewed by my professional Alma Mater, The Emily Program, earlier last year, and my podcast episode was just released! We mostly talk about preventing or treating eating disorders in kids (I was a partial hospitalization/intensive outpatient dietitian for adolescents with TEP for 5 years!), but there are lots of other thoughts about building a peaceful relationship with food in there, too.
The food that inspired me this month: (don’t hate me) Higher Protein Broccoli Cheese Soup
You all are probably very aware that I hate the protein-ification of every food we eat. Periodically, I’ll make an exception when it makes sense for what I want or am willing to cook, or how I am picturing my meal. I buy protein toaster waffles because I still like the way they taste, and it means I don’t have to make eggs or sausage when I want an easy, protein-containing breakfast. I added some protein to this meal because I didn’t want to make a protein on the side - I wanted a one-bowl meal to eat with yummy bread, and there was an easy way to add the protein I wanted without compromising my enjoyment. Be prepared for some cruciferous veg - sulfur toots, but also for a delightful soup.
Things you need:
3-4 heads of broccoli (I typically consider how many servings of soup I’m making and then make sure I have about 1 heaping handful of veg per serving)
1 onion, diced
1 tbsp cream cheese
1 pint of fat-free cottage cheese, blended (I chose fat-free because there were lots of other fat sources in this meal, but choose what makes you happy!)
1 tbsp olive oil
2 tbsp butter
3 tbsp flour
1 cup half and half
24 oz shredded cheddar cheese
24 oz veg broth
Garlic powder
paprika
Preparation:
In a large pot, sauté diced onion in oil until translucent
Add 1/2 the broth and broccoli florets to steam/soften for 15 minutes
Pull the veg and put it aside while making the cheesy sauce
Add butter to the pan, and slowly whisk in flour until it becomes a paste
As the flour mixture thickens, whisk in half and half
Add cream cheese, whisk in
Whisk the blended cottage cheese into the mixture
Add the rest of your broth, whisking as you do
Slowly add shredded cheese and whisk into the mixture. Add small amounts at a time, whisk until incorporated, and then add more cheese
Add all seasonings and stir
Add broccoli back to the soup and allow to simmer for 20 more minutes
Serve with a thick, crusty bread. Saves for about 5 days.
Following a meal plan?
Exchange-based: 2 cups of soup count as 3 proteins, 2 fats, 1 veg (add grain on the side)
Entree/side: 1 cup of soup counts as an entree. 2 cups of soup count as an entree and 1 side
Happy Monday, everyone! Take care of yourselves. Eat yummy food. You deserve all the good things.
Gretchen
Great take from Carrie Dennett for the Seattle Times - it’s so easy to flatten nuance in the UPF debate but she hit the nail on the head. Thanks for sharing